Welcome to mommycast.com

Menu

Listen up, ladies! if you’re looking for a way to supercharge your fat loss results, this is it! Don’t underestimate the power of food to turn your body into a fat burning machine. We know it’s cliche, but you really are what you eat.

Despite what marketing gimmicks have told us, losing weight doesn’t happen overnight. It takes hard work and commitment. There are, however, a few things you can do to speed up the process. Eat your way slim by including these 5 foods.

AVOCADO: With their smooth, creamy texture avocado’s are great for adding to crackers, dip’s and sandwiches for a healthy dose of fat. Don’t let the dreaded f-word through you off, avocado’s aren’t in the same league as things like cakes and biscuits, their fat comes to unsaturated sources and contains hefty amounts of omega 3 and 6 – all great for boosting satiety and general health.

LEAN MEATS: What makes lean meats, fish and chicken so potent in the fight against fat is their secret weapon, protein. It’s all thanks to the thermogenic effect it exerts on the body where extra calories are burned during the digestive process. This is also the reason why protein powders (both whey and vegan) are so handy as meal substitutes and smoothies.

BLUEBERRIES: I just love blueberries, I could sit and eat box after box. And the best part is I wouldn’t have to worry about getting fat, either! Blueberries are full of fiber, which in addition to helping your digestive system run smoothly, are also great to boost satiety. Add them to cereal, smoothies or just enjoy them on their own.

ORANGES: If there’s any food that’s great for helping you burn fat on hot day, oranges are surely it! Pop them in the fridge and enjoy a slice or two when you’re feeling peckish. The effect is a double-whammy, you get the ‘coolness’ and high water content which work to curb your appetite, and you get the essential vitamins and minerals which flush toxins and keep you feeling good on the inside.

NUTS: You could say I’m nuts for nuts! I keep a small bowl on the kitchen counter-top and when I’m feeling peckish I just grab a handful. Do the same and you’ll be amazed how quickly that chocolate biscuit in the panty loses its appeal.

If there’s one problem with finding a diet that works for women, choice surely isn’t it. There’s a mind-boggling number of diets to choose from, enough to give even the most determined dieter a headache. So, what separates diets that work from the ones that don’t? It all comes down to the individual. What works for one person in no way guarantees it will work for another. While important factors like calorie reduction can’t be ignored, there are idiosyncrasies in every diet plan that ultimately determine its efficacy.

If your goal is weight loss and you aren’t consuming fewer calories than you are metabolically burning, you will not lose weight. Based on this simple fact of physiology, all diets have the ability to work, what determines your staying-power though is their practicality and whether or you actually enjoy the process. It naturally follows then that the first and most important ingredient of successful dieting is fun, after all, losing weight is as much about the brain as the belly, scientists say.

You can maximize your body’s dopamine receptors (responsible for feelings of reward and pleasure) by savoring every bite and paying attention to the color and texture of what you eat. Try it and you’ll be surprised how much quicker you feel full. Your brain is also intricately linked to the type of food you eat. If you thought chips, chocolate and lollies weren’t dangerous, think again! Sure, the odd bag of potato chips isn’t going to do you any harm, but did you know that too much junk food can affect the brain in ways similar to drug abuse? Why? Those same dopamine receptors actually shrunk in response to every sugar-hit, meaning more was needed to reach previous levels of satisfaction – talk about becoming a junk food junkie! This should be all you need to hear to lay-off the donuts and cakes.

One of the major mistakes women make when dieting is waiting too long between meals. Going for long periods without eating bring on intense cravings for energy-dense foods which can make healthier options seem like an afterthought. It can also slow your metabolism to a crawl. To avoid energy crashes, plan your meals and snacks in advance, allowing your body and mind to settle into a routine. While it’s generally a good idea to not wait longer than three hours or more to have a snack, this should not cloud the fact that weight loss hinges on total caloric intake, regardless of how you spread your meals out over the day.

When was the last time you visited your dentist? If you can’t remember, you may be long overdue for a checkup. Failing to look after your teeth now can cost you thousands of dollars in treatment down the road, not to mention health problems like gingivitis and halitosis. Understanding how to take control of your dental health now will instil confidence and help you and your family create a smile that lasts a lifetime. Here are our best tips for optimal oral health.

EAT A NUTRITIOUS DIET

If food is your body’s fuel, your teeth are the machinery that enable effective processing and absorption. A diet high in sugar, especially soft drinks and soda, can erode enamel and cause cavities. Poor nutrition can also compromise the body’s ability to fight off infection, allowing periodontal disease to thrive. Eat a balanced diet which includes sources of lean protein, complex carbohydrates and healthy fats and ensure adequate hydration by taking in plenty of water.

DE-STRESS

You may not associate stress with your dental health, but it can have an impact. Stress which isn’t managed can negatively affect the body by lowering the immune system, making it harder to fight off infection. We’ve all been stressed at some point, so it’s important to recognize the need to occasionally take time off and recharge.

BEAT YOUR ADDICTIONS

Smoking and excess coffee consumption rank highly as two of the worst offenders for oral health. While both can stain the teeth, the toxins and carcinogens found in tobacco smoke can cause a host of serious problems including cavities, mouth ulcers and bad breath – not to mention lung cancer and heart disease. There’s never been a better time to butt-out. See your local doctor or dentist for advice on how to kick the habit.

BRUSH & FLOSS

Naturally, this is the best way to keep your teeth in great shape, yet many fail to do it correctly. If you haven’t already got an electric tooth brush, consider buying one. They hold a few advantages over a manual tooth brush and can provide a professional-like clean from your own home. If you opt for a manual brush, choose one with soft bristles from a well known brand, like Colgate. Using a short, back and forth action, aim to spend 1 -2 minutes brushing your every surface of your teeth, making sure to reach those hard-to-reach places around the gum-line. Finish by spending a couple of minutes flossing down and around each tooth before thoroughly rinsing.

VISIT YOUR DENTIST

The last step on the road to good oral health is to visit your nearest Gold Coast Dentist. He or she will be able to effectively assess your dental health and provide recommendations and treatment options. To find your nearest dentist on the Gold Coast visit: http://findagoldcoastdentist.com.au

Pants fitting tighter? Struggling to lose weight? If you’ve noticed an increase in fat around your belly and want to get abs fast, you’re in good company. According to the CDC, as of 2012, 69% of the US population are now classified as overweight or obese, with an accumulation of fat in and around the abdomen one of the most commonly reported problem-areas, especially in men.

The expanding waistline of the average American has been felt across the health sector, too, prompting a rise in preventable diseases including heart disease, diabetes and stroke.

WHAT CAUSES IT?

Belly-fat gain can be linked to many factors, including lifestyle choices, environmental conditions, gender and age-related decline of hormones such as testosterone. However, it is important to recognize that personal choices and making informed decisions can significantly slow and counteract (most) unwanted physiological changes in the body. This is especially true for weight management and body composition.

WHAT CAN BE DONE?

The first step to getting back in shape is taking responsibility for your actions. This means re-thinking how you view food and exercise and slowly making positive, incremental changes in your lifestyle. Before embarking on any such changes, make an appointment with your local GP for a check-up. They will also be able to guide you on how to best approach your goal.

Next, it’s time to re-asses your diet. If you’re like most Americans, your diet is high in heavily processed, calorie-laden foods which contain trans fats and preservatives. These ready-made foods, which you typically find among the ‘inner’ supermarket isles, are often loaded with salt and sugar and lacking in important macro-nutrients and vitamins.

Gains in belly fat are largely attributable to excess calorie consumption. For this reason, limit your intake of fast food and alcoholic drinks, like wine and beer, in favor of natural, ‘real’ foods including a wide variety of fruit, veg, lean meats, fish, legumes, nuts, and grains.

It’s also highly advisable to completely cut out (if you can) soft drinks from your diet. Most people are simply unaware of how much sugar is found in popular brands like Coca Cola, and how it relates to belly fat and disease. In fact, just one 355ml can of Coca Cola delivers a whopping 39g of sugar per serve! Healthier options include green tea, vegan and whey protein drinks, coffee and plain water.

Make a daily food plan and prepare food accordingly for 4 small, healthy meals and keep a food diary to track your progress.

Next, you’ll want to address your levels of activity. Exercise has tremendous benefits for your mind and body. If you’re just starting out, activities like cycling and swimming are excellent as they’re low-impact, placing limited stress and strain on joints, and can be tailored to fit your desired level of intensity.

Contrary to the beliefs of many people, you don’t need to perform any exercise which ‘targets’ your abdominal region to burn off belly fat and achieve results. The same can be said for the ‘fat burning zone’ commonly prescribed by fitness professionals as the optimal heart rate (BPM) required to burn fat.

The reality is that any sort of exercise, the higher the intensity the better, will contribute to your fat loss efforts and should be actively encouraged. This includes taking advantage of everyday opportunities like choosing to walk to the shops instead of taking the car or taking the stairs instead of the elevator.

You’ll also want to minimize your sitting-time. Humans are designed to move, so prolonged sitting periods, like working in front of a computer, can contribute to belly fat gain. Make the effort to get up and get moving every half an hour (roughly) to stay lean and healthy.

Finally, it’s important to consider your emotional state and take steps to manage stress to optimize and balance hormone production. Stress and mental depression can cripple testosterone levels and elevate cortisol levels, both of which can lead to decreased lean muscle mass and unwanted fat gain around the midriff.

It should be noted that physical changes take time, which emphasizes the importance of being consistent in your diet and exercise regimen before abandoning your approach or losing motivation due to lack of results. For more information on how to get abs fast click the link.

BOOST YOUR BRAIN POWER WITH OMEGA-3: Research in neurology has shown that eating more omega-3 fatty acids means you’ll have a bigger brain when you’re older. This news isn’t just good news for doing your weekend crosswords – decreased brain volume has been linked to Alzheimer’s disease. Increasing your amount of omega-3 from sources including oily fish (i.e. salmon), and fish-oil supplements and flax seed oil delays the normal loss of brain cells by one to two years.

A HEALTHY BREAKFAST START: It’s true what your mother told you ‘breakfast is the most important meal of the day’. Most people get it wrong though or skip it altogether. Here’s 3 fast, easy breakfasts to get you off to a great start:

LUNCH: You wouldn’t send your little one off to school with a healthy, pre-prepared lunch, right? Well, neither should you. When you make your own lunch, you have more time to think about portion sizes and ingredients which helps curb cravings for foods that are convenient and often sugar-laden. Here’s two super simple, healthy lunches you can make and take with you to work.

HEALTHY SNACKS & TREATS: When you get peckish at home or on the job, try one of our delicious snack ideas below. Having regular, healthy snacks throughout the day is important to keep you going between meals. Regular snacking also helps to keep energy and blood-sugar levels steady and prevents unhealthy binging.

KEEP MEAL TIMES REGULAR: When you’re busy or distracted with work or kids you often forget to eat until you’re feeling ravenous. And that’s usually the time where healthy eating is pushed aside for a quick-fix. Instead, try and set regular meal times. This will keep your metabolism ticking over and will help you recognize if you’re eating because you’re feeling emotional or bored.

MAKE IT FUN! There’s nothing worse than bland, boring foods or cooking the same thing week in week-out with no variety. Spice things up a bit! You don’t have to arrange your veggies into a funny face to find food interesting and the spark back into your diet plan. Beat mealtime monotony by adding in some new ingredients or recipes. Try new exotic fruits, like quince or dragon-fruit, when they pop up at the supermarket. Or make it your mission to cook a new recipe once a week.

LIVE GUILT-FREE: Sticking to any kind of diet without splurging on your favorite foods occasionally is tough and often leads to giving up. Adults tend to over-think ‘treat’ foods and feel bad for not following their healthy eating plan. The fix? Think like a child – eat it, love it, then move on and get back on track. The take home message here is if you indulge, take the time to enjoy it!

EAT YOUR FILL & NO MORE! If you often find yourself eating quickly, or multitasking while eating, make a conscious effort to eat your meals away from distractions. Doing this will make you more aware of what you’re putting in your mouth and (hopefully) stop you from polishing off a huge serving. Remember, it can take 15 minutes for your brain to register fullness, so you can easily get through a large amount of food before you realize you’re full.